A Healthy Cookbook 2020: Our Favourite Recipes

1

2

Table of Con t en t s

In t r o d u ct io n 3 Penne Pasta & Homemade 18
Pest o
19
Safety & Tips for young cooks 4 Potato Rosti 20

Avocado with Feta and Poached 5 Salad Nicoise 21
egg
22
Baba Ganoush 6 Salmon and Potato Baked 23
Plat t er
24
Bagel Ham & Cheese quiche 7 Spinach and Ricotta Pie 25
26
Banana Bread Overnight 8 Sweet Potato Pancakes 27
Oat m eal 28
29
Cap o n at a 9 Tea Smoked Salmon 30
31
Chicken Nanban 10 Vegan Lentil Tomato Soup

Chocolate Chip Oatmeal Cookie 11 Vegetable Goulash

Corn Avocado Salad 12 Juices/Smoothies Pt. 1

Philippine Chicken Adobo 13 Juices/Smoothies Pt. 2

Japanese Mushroom Rice 14 Juices/Smoothies Pt. 3

Kimchi Bokumbap 15 Source Documenting

Maple & Oats Granola 16 Source Documenting

Mediterranean Baked Fish Platter 17
with Tomatoes and Capers

Can you guess all the fruits and vegetables in this background?

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Int roduct ion

This cookbook is a project undertaken by 3 students wishing
to promote a healthy lifestyle during these difficult times. The
book includes; detailed step by step procedures, pictures and
fun facts to make the cooking of the food a fun experience
for all.
The book contains 31 recipes (including drinks!), all of which
fit the following criteria;

- is healthy
- is easy to make (child friendly)
- is fun to make!
The book also contains vegan and vegetarian options for
those who prefer these dishes. Be sure to check the
description before starting with the preparation.
Despite the unfortunate circumstances of the Coronavirus
Pandemic, we wish all chefs a fun and pleasant experience in
the kitchen!

A collaboration with Anna Hoefnagels, Keira
Atkinson, and Julia Trevatt.

4

Saf et y & Tips f or you n g cook s

In this cookbook you can find some of the yummiest recipes in the
world! We are confident in your ability to make them (with the support of
an adult). But with that being said; there are some things you need to look
out for and kitchen utensils you need to be careful with.

M ake su r e t h at you r k it ch en
count er is alw ays clean!!

Before you begin cooking, make sure that the
space you are using is organized, this is to ensure
that you will not bump into any objects. It is
recommended to immediately clean up items and
equipment that you are no longer using when
cooking.

Keep an adu lt su per visor by you r side!!

Before starting, always ask your parents for permission and
make sure that you have a supervisor (an adult) in the kitchen.
Always ask for help when you encounter steps that you don't
understand or steps that require adult assistance.

Don't bu r n you r self !

Whenever you have to take anything out of the
oven, make sure that you are wearing oven gloves.
Also make sure to put your hot trays or oven dishes
on a coaster or on the furnace.

Oh no, I burned myself! Oh no, I cut myself!

1. Inform an adult/supervisor 1. Inform adult/supervisor
2. Disinfect the cut!
2. Run your hand under cold a) whilst cutting vegetables --> under water
running water and apply burn b) whilst cutting meat/dairy --> over-the-counter
cream (if available) alcohol

Avocado w it h fet a and 5
poached egg
This is a simple breakfast to make which will surely
ensure a good start to your day!

serves 2 total time 10 mins vegetarian

In gr edien t ,/ M at er ial list

2 tbsp white wine vinegar 2 large eggs

1 avocado 50g feta

1 tsp chilli flakes juice ½ lemon

2 slices of sourdough-

M et h od (st ep by st ep): Did you know?

1. Fill a LARGE saucepan with water then add Avocado's have royal
the vinegar and bring to a high boil over high roots! T he podcast
heat (WATCH OUT!). 'Gastropod' reports
that avocados were
2. Once boiling, reduce the heat until the historically tributes
water is simmering, then use a spoon to stir from townsfolk to
up a whirlpool in the water. Crack in both local royalty in
eggs and cook it for 2 and a half minutes. Meso-America, 7000
years ago!
3. While the egg is cooking, in a small bowl
mash up the avocado, feta, chili flakes
(optional) and add lemon juice. Season it
well with black pepper and toast your bread.

4. Put the avocado and feta on each toast
(divide equally!) and place a poached egg on
each.

OPTIONAL: Heat a non-stick frying an and
very lightly brush the cut surface of a tomato
(cut in half) with oil, then cook them cut side
down until they have softened and slightly
car am alised .

Baba Gan ou sh 6

serves 12 total time 5 minutes vegan In Arabic "baba" means father and "ghanoush"
means spoiled. This "spoiled father" dip is cremier

than hummus and extremely popular in Arab
countries through out the middle east as a common

appetizer on the Sepharic Jewish table. There are
endless variations of this dip!

ingredient,/material list:
- 2 medium roasted eggplants (~ 3lbs)
- 1/3 cup tahini from LIGHT seeds
- 3 cloves of roasted garlic or 1 raw crushed
- 2 whole juiced fresh lemons (more to taste)
- 1/2 tsp cumin, salt (or more to taste)
- pinch of cayenne pepper - fresh parsley for garnish
- extra virgin oil - optional: sprinkle smoked paprika

method (step by step):

1. Roast the eggplant (roasting over an open flame produces a richer smoky
flavor - ASK HELP!). The place the roasted eggplant pulp in a bowl with half of the
smoky cooking liquid. Throw away the skin and reserve the remaining cooking
liquid. Let the eggplant rest to room temperature.

2. Add the tahini, garlic (roasted or crushed), fresh lemon juice, cumin, salt, cayenne pepper and 1
tbsp extra virgin olive oil to the bowl.

3. Using a fork (and/or spoon), mash together the mixture, using firm
pressure to break up the tahini paste, roasted garlic, and any stringiness
of the eggplant. Mix well until combined.

* we do not recommend using a food processor, the texture is more authentic when mashed.

4. Taste the dip and adjust the seasoning accordingly (personal preference).

* cayenne is spicy, so add with care.

5. Drizzle the mixture with olive oil (if you want - only a small amount will do). Garnish the mixture
with the fresh parsley (if you want to). Now serve it as a dip!

* if you want a cool dip, store in the refrigerator (prior to garnish) in an airtight container.

Serving suggestions: Pita bread, chips or crackers Did you know?

1/4 cup of baba
ganoush contains 6g
of fat, 10g of carbs
and 4g of proteins!

7

Bagel h am & ch eese qu ich e A spin from a classic quiche recipe, this is
the perfect way to have a breakfast quiche
serves 6 total time 45 mins vegetarian option without having to bake a quiche crust! A
quick, make-ahead recipe.

This recipe is a simple ham and cheese
quiche but feel free to to add your own
twist! Why not try some vegetables like
bell pepper, courgettes or spinach?

In gr edien t s: - 1/8 teaspoon of salt
- 1/8 teaspoon of pepper
- 3 bagels cut in half (total of 6 - 3/4 cup of diced ham
halved bagel pieces) - 1/4 cup of diced onion
- 3/4 cup of shredded cheese
- 12 large eggs or cream cheese

- 1/4 cup of unsweetened milk
(option of almond milk)

Met hod: Eggs are great for breakfast
because they are high in
1. Preheat the oven to 180ºC. protein, giving you the best
2. Hollow out the bagel halves by pulling out the start to your day!

soft inner part of the bagel. You want to try to
only have the crust of the bagel left, but avoid
creating holes in the crust of the bagel!
Repeat until all bagels have been hollowed
out. Set bagels aside.
3. Whisk eggs, milk, salt, and pepper in a bowl.
4. Place bagel halves on a greased baking sheet.
Put 2 tablespoons of ham and 1 tablespoon of
onion inside each bagel half.
5. Now, pour the egg mixture into the bagels:
slowly pour 1/4 cup first of the egg mixture
into each bagel half. The bagel halves will
soak up the first 1/4 cup of egg mixture. Wait
a moment for this to happen before pouring
the mixture into all the bagel halves until no
more mixture is left.
6. Finally sprinkle cheddar cheese/cream cheese
over the top of the bagel halves.
7. Bake the bagels in the oven for 20-25
m in u t es.
8. If you want it extra cheesy: add more cheese
on the bagels in the last 5 minutes of baking.
9. Remove from the oven and let it cool.

Ban an a Bread Over night 8
Oat m eal
Sweet and cream y banana bread flavored oat m eal
t hat does not require ANY cooking/ baking! WOW!

serves 4-6 10 minutes YES vegan

ingredient,/material list
- 2 cups gluten-free rolled oats
- 2 cups unsweetened almost milk or light coconut milk
- 1 tspn pure vanilla extract
- 3 tbsp pure mapel syrup/honey and unsweetened almond
b u t t er
- 2 large ripe banana's (mashed)
- 3/4 teaspoon ground cinnamon
- 1/4 tspn sea salt

1. Pour the rolled oats into a large OOOOH LALALALALLALALLALALLALALA!

(quart-sized) jar.

2. Add the almond milk, extract, maple syrup,
ground cinnamon, almond butter, and salt
to a blender and blend until smooth. Pour
this mixture into the jar with the rolled oats.

3. Mash the ripe bananas in a bowl and add
them to the jar. Stir everything together
until well combined. Seal the jar and allow
the oats to sit overnight.

4. When ready to serve, stir the oatmeal well.
Serve with additional honey, almond butter,
raisins, chopped walnuts, and/or a splash of
your favorite milk (such as almond milk or
coconut milk)

SERVING SUGGESTIONS: Oat s were one of the
earliest cereals cultivated
- Almond butter by man. They were already
- Raisins found in ancient China in
- Raw walnutschopped
- Dairy-free milk of choice 7,000 B.C.

Capon at a 9 Eggplant Caponata is one of the golden
staples of Sicilian cuisine. This is a yummy
dish from ITALY!!

serves 8 70 minutes YES vegan

in gr edien t ,/ m at er ial list

-3 lar ge eggplan t s (cu t in 1/ 2 in ch cu bes) - 1 cu p t om at o pu r ee

- 1 on ion (sliced or ch opped) - h an df u l basil leaves

- 3-4 t en der y celer y st ock s - 3 t bsp caper s & su gar

- 8oz green olives (pit t ed and chopped) - ext ra vir gin olive oil

- som e h ot pepper & salt f lak es (t o t ast e) - vedget able oil f or f r yin g This is where Caponata is from!! Nice!

Pr epar in g & Fr yin g Eggplan t s You can ser ve it on br ead!

1. Wash and cut eggplants into large cubes, approx ½ inch. Sprinkle Eggplants ar en't REALLY
lightly with sea salt, mix and transfer in a colander placed over a veget ables, they're berries!! Isn't
deep bowl or over a kitchen sink. that strange, considering other
fruits are commonly mistaken for
2. Let sit for 1-2 hours, until eggplants start to ?sweat?? release
liquid. vegetables like tomatoes.

3. Using your hands, take eggplants in small batch and squeeze out
any additional liquid you can. This step will assure they don?t soak
up too much oil during frying.

4. Finally, place eggplant cubes between paper towel to get out any
remaining liquid.

5. Preheat vegetable oil until it?s hot but not ?smoking?. Oil
temperature should remain around 365 F / 185 C.

6. Do a test with a small piece of an eggplant first. It should start
sizzling right away when placed in the oil and float atop.

7. Fry eggplant cubes until light golden brown, stirring and flipping
from time to time.

Transfer fried eggplants on a paper towel.

Repeat the process with remaining eggplants.

Use more paper towel or oil absorbent paper between the layers.

Pr epar in g Veggies An d Th e Sau ce

1. In a large skillet pan placed on medium-low heat add a generous
splash of extra virgin olive oil. Add sliced or diced onions, a small
piece of hot pepper and cook for a few minutes.

2. Once onions start to soften, add celery stalks cut in cubes, pitted
green olives and capers previously cleaned from access salt.

3. Also add tomato puree, a few basil leaves (leave more for later) and
some water to help all veggies cook nicely in the sauce.

4. Cook on low heat for 10-15 minutes until celery is cooked and the
sauce thickened.

5. Add sugar and white wine vinegar. Stir well.
6. Toss in previously fried eggplants, remaining basil leaves and let

simmer for another minute or two.
7. Taste for salt, add more only if needed.
8. Serve warm or cold!

Ch icken Nan ban 10

Are you a beginner to cooking chicken? This super
easy japanese recipe for chicken nanban is a great
st ar t !

serves 4 total time 30 mins contains meat

In gr edien t s: For t ar t ar sau ce
- 3 large chicken breasts - 2-3 tbsps of mayo
- salt, flour, vegetable oil - 2 tbsps of onion
- 1 egg beaten (soaked in water &
- chopped green onion drained)
For sw eet & sou r sau ce - 1/2 tsp of soy sauce
- 1.5 tbsp of rice vinegar - 1/2 tsp of rice vinegar
- 2 tbsps of soy sauce - 1/2 tsp of sugar
- 2 tbsps of mirin
cooking wine
- 1 tbsp of sugar
- 1/3 tsp of cornstarch

Met hod: Nan ban is an old japanese term
used to refer to the Europeans
1. Slice the chicken breasts into smaller, thinner who visited Japan around the
pieces. Reasonably season them all with salt. 16-17th century. Nanban means
"southern barbarians" because
2. Prepare a large skillet with oil. they arguably didn't know any
japanese manners!
3. Dredge the chicken breasts in flour then
dredge them into a bowl of the beaten egg
before placing them in the large skillet.

4. On low heat, lightly brown both sides of the
chicken breast pieces.

5. Wipe away the excess oil on the skillet using a
paper kitchen towel.

6. Pour the sweet and sour sauce onto the
skillet, making sure that the chicken breast
pieces are coated in the sauce.

7. Take the chicken breast pieces onto a plate.
Top the chicken with tartar sauce and
chopped green onions.

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Ch ocolat e Ch ip Oat m eal Cook ie This tasty snack adds a healthy twist to the
traditional chocolate chip cookie recipe!

24 serves total time 60 min NOT vegan

In gr edien t / M at er ial list

- ½ teaspoon ground cinnamon - ½ teaspoon baking soda

- 1 cup all-purpose flour - ¼ teaspoon salt

- 1 ¼ cups rolled oats - ½ cup softened unsalted butter

-½ cup brown sugar - ¼ cup granulated sugar

-1 large egg - 1 teaspoon vanilla extract

- 1 cup chocolate chips - ¼ cup LSA mix

M et h od (st ep by st ep:

1. Whisk together the dry ingredients: flour, baking soda,
cinnamon, salt and then stir in the oats.

2. Cream the butter and sugars together for 1 to 2 minutes
or until they?re well combined.

3. Mix in the egg and vanilla until well combined. Your
mixture should look like the photo above on the left.

4. Mix in the dry ingredients until the dry ingredients are
just combined.

5. Add the chocolate chips:

6. Chill the dough: Cover tightly and let it chill in the
refrigerator for 30 minutes.

7. Scoop, flatten, and bake the cookie dough: for about
10-12 minutes at 180º celsius. Check them at about 10
minutes and see how they look. The cookies are done when
the tops are set and the edges are lightly browned.

Oatmeal is a superfood! That
means it is a nutrient rich
food good for your health!

Cor n Avocado Salad 12

An easy and simple salad, the corn avocado
mix includes a wide range of healthy vitamins

and tastes.

serves 12 total time 640 minutes vegan

2 red bell peppers, seeded and Kosher salt
1/2-inch diced
4 ears of corn, shucked
1 cup chopped red onion
4 ripe avocados, seeded,
1 lime, zested peeled, and diced

1/2 cup freshly squeezed lime juice 1 lemon

1/4 cup good olive oil 2 pints grape tomatoes,
sliced in half lengthwise
1 teaspoon freshly ground black
pepper

1 teaspoon minced garlic

1/2 teaspoon ground cayenne pepper

Met hod:

1. Cook corn for 3 minutes in a large pot of boiling salted
water. Drain and immerse the corn in ice water to cool. When
the corn is cool, cut the kernels off the cob, cutting close to the
cob, and place them in a large bowl.

2. Toss the avocados with the lemon juice and add them to the
bowl with the corn. Add the tomatoes, red peppers, onion,
peppers and lime zest to the bowl.

3. Whisk the lime juice, olive oil, 2 teaspoons kosher salt, black
pepper, garlic, and cayenne pepper together in a small bowl
and pour over the vegetables. Toss well.

4. Keep refrigerated until ready to serve.

Corn provides lots of
energy as it is a
com p lex
car b o h yd r at e!

13 Apopular Filipino
chicken dish that
Ph ilippin e Ch icken Adobo includes delicious
marinated chicken.
serves 6-8 total time 120 minutes contains meat This meal can be
prepared mildly
In gr edien t s: - 4 gloves of crushed garlic sweet and salty,
- 4-5 pounds of chicken - 1 tsp black peppercorns and even include
(preferably thighs) - 3 bay leaves potatoes and other
- 1/2 cup of white vinegar for serving: steamed thai rice
- 1/2 cup of soy sauce vegetables like
carrots!

Met hod: Did you k now ?

1. In a large pot, combine the chicken thighs, Filipin os of t en cook an d pr epar e
vinegar, soy sauce, crushed garlic, t h eir f ood u sin g vin egar an d salt in
peppercorns and the bay leaves. or der t o k eep t h eir f ood f r esh in t h e
w ar m t ropical clim at e of t he
2. Cover the pot with a lid and marinate the Ph ilippin es! In f act t h is m et h od of
chicken thighs in the refrigerator for 1 to 3 cook ing adobo t hrough m ar inat ing
h o u r s. t h e ch ick en is con sider ed
in digen ou s.
3. After refrigeration, place the large pot onto a
stove. Bring the chicken to boil at high heat.

4. Once boiling, lower the heat and cover the pot
with a lid. Let the chicken simmer for 30
minutes whilst stirring it occasionally.

5. Remove the lid and let it continue simmering
until the sauce is thickened and the chicken is
tender (roughly around 20 more minutes).

6. Complete! Serve the Filipino adobo with
steamed rice on the side and enjoy.

Japan ese M u sh r oom Rice 14

Try this recipe to add some flavour from your regular plain
white rice. It's very simple because you put the ingredients
in the rice cooker and cook, so don't be scared to try
different ingredients. They are three special mushroom
types but you can customize this recipe and use other
m u sh r oom s!

serves 4 total time 60 mins vegetarian

In gr edien t s: - 1 packet of fried tofu
- 2 cups of rice grain
- 50g of shimeji mushroom - 1 tbsp of cooking sake
- 4 tsps of soy sauce
- 50g of maitake (aka ram's - 1 tsp of soup stock
head) mushroom - water

- 50g of eryngii (aka king
trumpet) mushroom

Met hod: Did you k now ?

1. Using your hands, gently tear apart all the M u sh r oom s ar e f u ll of
mushrooms (shimeji, maitake, eryngii) into vit am ins and are a good
smaller pieces. sou r ce of f iber . Th ey also
a. For eryngii mushroom, you would want have lit t le t o no fat , w hich
to cut it in half and tear vertical strips. is w h y t h ey 'r e con sider ed
a h ear t -h ealt h y f ood!
2. Cut the fried tofu in half, then into 1cm width
pieces. Set aside.

3. In the rice cooker: put the rice in first.
4. Add the sauces, and then pour in the desired

amount of water or the instructed quantity
(refer on the package of the rice or rice
co o ker ).
5. Mix thoroughly until all ingredients are well
m ixed .
6. Add the mushrooms and the fried tofu atop
the rice mixture.
7. Smoothen the dry ingredients out to lay atop
the rice mixture. Be careful and avoid mixing
the dry ingredients and wet ingredients
together. If it gets mixed a bit, don't worry.
8. Set the desired/instructed time of the rice
cooker and cook the rice.
9. Once cooked, mix it thoroughly and serve.

15

Ki m ch i Bo k u m b ap A cheap and easy to m ake korean m eal! It is a
gr eat w ay to u se l ef tover k i m ch i .D i d y ou
k n ow k i m ch i i s a p op u l ar kor ean st ap l e?

I t i s best to u se k i m ch i m ad e w i th N ap a
cab b age!

serves 4 total time 20 minute NOT vegan

ingredient,/material list:

- 1 cup of Kimchi (drained and chopped) - salt (to taste)

- 1/2 sweet onion (chopped) - 3 cups rice

- 1 tbs garlic (finely chopped), soy sauce and unsalted

butter (divided) or oil - 4 fried eggs

- 1/3 cup thinly sliced beef (more is also ok)

Step by step procedure:
1. Gather the ingredients.
2. Start cooking your rice.
3. Saute kimchi & onion in a slightly greasy large pan over medium heat for a
few minutes.
4. When the vegetables are beginning to look transparent, add garlic, soy
sauce, 1/2 tbs of the butter and saute this for another 2-3 minutes.
5. Add the meat and continue to saute until the meat is cooked.
6. Meanwhile start frying the eggs (seperatly).
7. Once the meat is cooked, turn the heat off but keep
the pan on the burner. Add the cooked rice and rest of
the butter, mixing to combine.
8. Add salt to taste and top each individual serving with a fried egg! YUM!

Did you know?

Kimchi has been to space! Korean astronaut took some kimchi to
space for food and scientific reasons. Results of this trip allowed
koreans to dosciver how to shorten the fermentation process so
kimchi could be enjoyed outside korea as well!

M aple & Oat s Gr an ola 16

Th er e is n o better gr an ol a th an th is to en joy on a
h ot su m m er day with a n ice bowl of yogu r t!!

serves 6 75 minutes YES vegan

ingredient,/material list - 1/2 cup chopped almonds
- 1/4 cup packed brown sugar - 1/2 cup raw pumpkin seeds
- 3 tbsp maple syrup - 1/3 cup shredded coconut
- 2 tbsp vegetable oil - 1/2 cup dried currants
- 1/2 teaspoon salt
- 1 1/2 cup rolled oats

15 minutes prep - 1 hour cook You can ch oose t o add m or e dr i ed
f r uit s:
1. Preheat oven to 250 degrees F(120 degrees
C). Line a baking sheet with a silicone liner. Gr an ola was invented in
Dansville, New York, by
2. Combine brown sugar, maple syrup, oil, Dr. James Caleb Jackson
and salt in a bowl. Add oats, almonds, pumpkin at the Jackson Sanitarium
seeds, and coconut. Mix well, making sure all
ingredients are coated evenly. in 1863.

3. Pour onto prepared baking sheet and
distribute in an even layer.

4. Bake in the preheated oven for 1 hour,
stirring every 10 to 15 minutes lightly with the tines
of a fork so mixture toasts evenly and granola is
golden brown.

5. Pour into a bowl and, while mixture is still
hot, mix in currants. Cool. Store in an airtight
container until ready to use.

- feel free to make any adjustments, and keep in
mind, this is loose granola (a topping!!). It is also a
bit sweet, so you can reduce the amount of maple
syrup used if you want.

17

MPleadt titeerrwr aint heaTnomBaakt oeedsF&ishCaper s This simple 35 minutes baked fish platter is delicious
and SUPER healthy (low-carb, low-calorie, low- and
gluten-free)! This delicate and flavor-packed dish will

definitely blow your mind!

serves 6 total time 35 minutes vegan TIP: The eastern Mediterranean spice trio (coriander,
paprika and cumin) will take it to the next level!

ingredient,/material list

- 1/2 cup Greek extra virgin olive oil - 1 1/2 tsp capers

- 1 small red onion (finely chopped) - salt and pepper (to taste)

- 2 large tomatoes diced (3 cups diced tomatoes) - 1/3 cup golden raisins

- 10 garlic cloves (chopped) - 1 tsp organic ground cumin

- 1 1/2 tsp organic ground coriander - zest of 1 lemon

- 1 tsp all natural sweet Spanish paprika - juice of 1/2 lemon

- 1 1/2 lb white fish fillet (cod, halibut, etc... wild if possible)

- 1 1/2 tsp cayenne pepper (optional) - parsley and/or mint (garnish)

method (step by step):

1. Prepare the tomato and capers sauce. In a medium saucepan, heat extra virgin olive oil over
medium-high heat until simmering (NOT SMOKING).

2. Add onions, cook for 3 minutes until it begins to turn gold in color, tossing regularly. Add
tomatoes, garlic, spices, pinch of salt (not too much) and pepper, capers and raisins. Bring to a boil,
then turn heat down to medium-low and let simmer for 15 minutes or so.

3. Heat oven to 400 degrees F.

4. Pat the fish fillets dry (use paper towels) and season with salt and pepper on both sides (NOT
TOO MUCH!).

5. Pour 1/2 of the cooked tomato sauce into the bottom of a ~'9 1/2 x 13' baking dish. Arrange the
fish on top. Add lemon juice and lemon zest, then top with the remaining cooked tomato sauce.

6. Bake in 400 degrees F heated-oven for 15 to 18 minutes OR until fish is cooked through and
flakes easily (DO NOT OVERCOOK). Remove from heat and garnish with parsley or mint to your
liking once the fish is removed from the oven.

7. Serve hot!

Serving suggestions; serve with Mediterranean grilled zucchini, Greek potatoes, fresh bread
(dipping), Balela Salad, Mediterranean Couscous Salad, simple Greek Salad or Lebanese rice. Since
the baked fish is quick to prepare and should be eaten hot, make sure that you prepared your
sides/salads before you begin cooking the fish!

18

Pen n e Past a w it h Hom em ade Pest o Pesto pasta is a perfect quick and easy recipe to make
a meal out of, enjoyed by both adults and kids alike.

serves 4 total time :25 mins Vegan

In gr edien t s: 1/2 teaspoon kosher salt, plus
1 large bunch fresh basil more for seasoning
2 cloves garlic
1/4 cup pine nuts Freshly ground black pepper
1/2 cup extra-virgin olive oil
1 pound penne rigate or other
ridged small tube pasta

Met hod:

1. Pluck basil leaves from stems (you should
have about 2 cups leaves). Wash leaves and
pat dry with paper towels. Smash and peel
the garlic.

2. Put the basil, garlic, and pine nuts in a food
processor and pulse until coarsely chopped.
With the processor running, gradually add the
olive oil and process until the pesto is smooth.
Transfer the pesto to a large bowl Season
with salt and some pepper.

3. Boil large bowl of water and salt it generously.
Add the penne and boil, stirring occasionally,
for about 8 to 10 minutes. Drain and save
about 1/4 cup pasta cooking water. Add the
pasta to the bowl.

4. Use tongs and toss with enough of the
cooking water so the pesto coats the pasta
evenly. Season with salt and pepper. Serve
warm :)

Pesto can be frozen easily!
Leave in freezer for up to 5

days if needed.

Pot at o Rost ï 19

This quick and easy Swiss recipe is the perfect addition
to a dish of meatballs or poached eggs!

serves 4 total time 45 minutes NOT vegan

In gr edien t / M at er ial list

- 4 potatoes - 1 egg

- 1/4 cup plain flour - 2 tablespoons olive oil

- 1 pinch salt - 1 pinch pepper

- 2 tablespoon cream cheese (optional)

Met hod: p ict u r e?

1. Peel and grate the potatoes, make sure to squeeze
out and discard the excess liquid from the potatoes,
then place the potatoes into a bowl.

2. Stir in the egg, flour, cream cheese and seasoning

3. Mix to combine to a soft, moist mixture.

4. Heat the oil in a frying pan over medium to high
h eat .

5. Drop in large tablespoonfuls of mixture and gently
cook for 15 minutes, turning halfway through
cooking.

6. Finish when rostï is golden brown and crispy on
the outside and the potato cooked all the way
t h r o u gh .

7. Serve on a plate, can be paired with meatballs, egg
or even smoked salmon.

Potatoes are
great sources
of potassium!

Salad Nicoise 20

The best french chefs use the freshest ingredient they
can find! I recommend you do the same!

serves 4 30-40 minutes CAN be vegan

Salad ingredients:
- 2 eggs (and 2 baguettes if you wish to serve it with bread)
- 4 tomatoes
- 1 onion, lettuce head & green/red paprika
- 1 can of tuna in oil & 1 can of anchovies
- 50g green beans (canned) and black olives

Sauce ingredients:
- 4 tbsp olive oil
- 3 tbsp wine vinegar
- 1 clove of garlic
- salt, pepper and white sugar to taste/preference

Salad: you can remove and add
any ingredients you want!
1. cook (boil) the eggs for about (+/-) 10 minutes
then place them in cold water to cool down. you could add shrimp,
potatoes, beef, etc...
2. put the washed lettuce leaves on a platter.
3. wash the tomatoes and green paprika and

then peel the onion (ask for help on this
step!). Place these and the green beans on top
of the lettuce.
4. drain the tuna and mash the fish.
5. peel the eggs and then decorate the salad
with the tuna, eggs slices, anchovies and
olives.

-----------------------------------------------------------------------------

Sauce:

1. squeeze a clove of garlic and mix this with the
other ingredients for the sauce.

2. pour the sauce over the salad.

VOILA!

Salm on an d Pot at o Bak ed 21
Plat t er
This is a filling and budget friendly recipe that will
definitely generously fill the bellies of 4 people!

serves 4 55 minutes NOT vegan
- 1 t bsp olive oil
in gr edien t ,/ m at er ial list
- 1KG f lou r y pot at oes (3m m slices)
- 200m l double cream
- 1 lar ge r ed on ion (sliced)
- a f ew h an df u ls of baby spin ach
- bu t t er , f or gr easin g
- 3 salm on f illet s (sliced)
- 50g gr at ed Gr u yer e

Before cooking!! Prep your materials!! - cut Did you know that Salmon
the potatoes, salmon files and large is a very healthy fish to eat?
onions!!
Salmon has a rich content
1. Preheat the oven to 180°C/fan of proteins and is loaded
160°C/ gas

2. Bring a pan of salted water to the
boil, then simmer the potatoes for
2-3 minutes. Drain and set aside.

3. Heat the olive oil in a frying pan and
gently fry the red onion for 5
minutes, then stir in the flour and
season well.

4. Wilt the spinach in a pan over a
medium heat, then squeeze out the
excess liquid. Butter a 1.2-liter
ovenproof dish and layer up the
potatoes and onion with the salmon
and the spinach, ending with a layer
of potato.

5. Pour the cream over the top. Sprinkle
with the Gruyère and bake for 20-30

Spin ach an d Ricot t a Pie 22

Afavourite at bakeries! Seeing spinach may
make you think "salad", but this healthy lunch
option is both surprisingly tasty and unique.

serves 6 total time 60 minutes vegetarian

2 bunches spinach, washed Mixed salad leaves, to
900g fresh ricotta ser ve
2 eggs
2 egg whites 8 sheets filo pastry
Pinch of ground Nutmeg
2 tablespoons chopped fresh Olive oil spray
p ar sley

Met hod: Did you know
March 26th is
1. Preheat oven to 180°C. Place the spinach, in a large Nat io n al
microwave-safe dish. Cover and cook for 1-2 minutes . Then set Spinach day!?
aside to cool. Squeeze out excess moisture and finely chop the
spinach.

2. Place ricotta in a large bowl. Use a potato masher to mash until
almost smooth. Whisk the eggs and egg whites and add to the
ricotta. Add nutmeg and season it with salt and pepper. Stir until well
combined. Stir in spinach and parsley.

3. Spray a round ovenproof dish with olive oil spray. Place the filo
sheets on a clean work surface and cover with a dry tea towel, then a
damp tea towel (this will prevent the filo from drying out). Spray 1
filo sheet with olive oil spray. Place the filo, oil-side up, over the base
of the dish, allowing the edge to overhang. Repeat with the
remaining filo, spraying with olive oil spray between layers.

4. Spread the spinach mixture over the filo in the dish. Fold over the
edges to enclose. Spray with olive oil spray.

5. Bake in oven for 40-45 minutes or until the pastry is golden and
the filling is set.

6. Serve warm!

Sw eet Pot at o Pan cakes 23

Tired of the typical plain buttermilk pancakes? Mix it
up a bit and why not try these sweet potato
pancakes? High in fiber and a great source of
protein, the mixture of sweet potatoes and flax
seeds are a great way to start your day!

serves 4 total time 15 mins vegan

In gr edien t s list : cin n am on

- 1 cup ground oat - 1 cup sweet potato
flour puree

- 2 tbsps of ground - 1 large egg
flax seed (or chia
seeds) - 1/4 cup of maple
syr u p
- 2 tsps of baking
powder - 1/2 cup of almond
milk
- 1 tsp of ground

Met hod: Did you k now ?

1. In a medium bowl, mix together the dry Sw eet pot at oes ar e h igh in
ingredients (flour, flax seeds, baking powder, f iber , Vit am in A (su ppor t s
cinnamon) Set aside. vision an d bon e developm en t ),
an d Vit am in C (f igh t s in f ect ion
2. In a large bowl, whisk together the wet an d h eals w ou n ds)
ingredients (puree, egg, maple syrup, milk)

3. Then , gently and slowly add the wet
ingredients into the dry. Mix until there are no
lu m p s.

4. Heat a skillet on medium heat and spray with
coconut oil cooking spray.

5. Pour around 1/3 cup scoop of batter onto the
skillet for each pancake. There should be a
total of 4 pancakes. Cook each side for
around 2-3 minutes.

6. Once cooked, eat it hot! Serve the pancakes
with maple syrup or with almond butter!
Enjoy!

24

Tea Sm oked Salm on Salmon is SUPER healthy! Power packed
salmon is filled with protein, omega 3 and

vitamin D, all of which are SUPER good for our

bodies, brain function and structure. Salmon

is one of the best foods we can consume! It is

serves __ total time __ vegan good for us and tastes AWESOME!

ingredient,/material list

- 1 wild salmon fillet (about 1 1/2 lbs)

- 1/4 cup tea leaves (a smoky blend, e.g. Lapsang
Souchong)

- 1/2 cup uncooked rice - 1 lime (sliced into quarters)

- 3 tbls brown sugar - rosemary leaves (a pinch)

- orange/lemon rind (1 large piece or several smaller)

- fresh herbs as available (thyme, chives, oregano, etc...)

method (step by step):

1. Season the salmon with salt, rosemary leaves, lime & fresh ground
pepper on all sides.

2. Choose a heat resistant, oven proof casserole or pot, including
a wire rack or grill that fits inside.

3. Line the pot (underneath the grill or rack) with aluminum foil,
using enough to extend off the sides in both directions.

4. In the center (beneath the grill or rack) add the mixture of the
smoking ingredients.

5. Place the casserole over a med/high temp and heat until you see
some smoke rising from the center of the smoking ingredients. Then
place the seasoned salmon (SKIN SIDE DOWN) on top of the grill or rack, close the casserole with
it's lid, and wrap the whole lid with the extended foil.

6. Turn the heat down to Med and continue to cook for about 15
minutes (less if you use a smaller piece(). Then carefully remove the
whole pan from the heat and allow it to rest (off the heat but still
covered) for 10-12 minutes. Then, very carefully undo the foil from
the pan and lift the lid. Your salmon should be juicy, smokey and
pink/brow (see picture above).

7. Allow the salmon to sit open for a few minutes before you gently
remove it with a long fish spatula to a prepared plate.

Serving suggestion: Place the salmon on a platter filled with Mache greens or Arugula (lettuce is
also fine) and lemon slices for a delicious presentation! If you need to hold it for a day, allow it to
cool completely and then wrap it tightly in plastic to hold in the refrigerator!

Vegan Len t il Tom at o Sou p 25

This healthy and hearty lentil tomato soup is a Greek
favorite! And the soup is loaded with vitamins &
n u t r ien t s!!

serves 3 60 minutes YES vegan

ingredient,/material list

- 150g medium sized brown lentils - 1 small stick of celery

- 1 small carrot & 1 small onion - 1 dried bay leaf

- 1/2 green bell pepper

- 2 garlic cloves & very ripe tomatoes (600g)

- 8 tbsp olive oil W e r ecom m en d
havi n g the soup
1. H al f f i l l a cook i n g p ot w i th w ater an d w i th som e
bring to a boil. yum m y
FRESH
2. Boi l th e l en ti l s f or 10 m i n u tes. Rem ove br ead !
f r om h eat an d d r ai n l en ti l s i n a str ai n er .
Doesn't it
3. Cu t th e tom atoes i n l ar ge p i eces an d ad d look
to a f ood p r ocessor . Bl en d u n ti l sm ooth . Yu m m y?
Set asi d e.
This soup is packed with a
4. Cu t th e car r ot, p ep p er an d on i on i n to lot of vitamins! And I mean a
l ar ge p i eces an d ad d to a f ood p r ocessor
al on g w i th th e gar l i c cl oves. Bl en d u n ti l a lot!
sm ooth p aste f or m s. Like vitamin A, C and even
B-6! And lentils are loaded
5. I n a m ed i u m - si zed cook i n g p ot h eat 3 with iron so they are a good
tabl esp oon s of ol i ve oi l over h i gh h eat.
Ad d th e p aste an d cook f or a m i n u te or plant-based protein
tw o. W h i l e sti r r i n g w i th a w ood en sp oon .

6. Ad d th e bl en d ed tom atoes al on g w i th a
l i ter of w ater .

7. Season w i th sal t an d p ep p er . Ad d th e bay
l eaf , th e r em ai n i n g 5 tabl esp oon s of ol i ve
oi l , an d th e cel er y sti ck f i n ely ch op p ed .

8. O n ce sou p star ts to boi l , ad d th e l en ti l s
an d r ed u ce h eat to m ed i u m . Si m m er u n ti l
l en ti l s ar e cooked (ti m e d ep en d s on
var i ety of l en ti l s). U su al ly takes abou t 40
m i n u tes.

9. Rem ove f r om h eat on ce th e l en ti l s ar e
cooked an d sou p h as th i cken ed .

26

Veget able Gou lash This stew is not only healthy and packed with an array
of vegetables, but it's up to your choice on what you
want in the goulash! Go ahead and mix it up!

If you want a non-vegetarian option,
try and add some pieces of
meat like chicken!

serves 4 total time 35 mins vegetarian

In gr edien t s: - 2 tsps of paprika
- 1 onion
- 2 medium sized potatoes - 2 tbsps of plain flour
- 2 carrots
- half a medium sized - 1 veggie stock cube
cauliflower
- 1 tbsp of vegetable oil - 400g can of chopped
- 1 clove of garlic tomatoes with basil of mixed
h er b s

- pinch of salt & ground black
pepper

Met hod: 5. Pour the stock into the saucepan,
adding the potatoes, carrots, cauliflower
1. Prepare the ingredients: florets, chopped tomatoes, salt and
a. Peel, slice and chop the onions p ep p er .
into smaller pieces.
b. Peel and cut the potatoes in half, 6. Increase the heat until the saucepan
then cut them into smaller cubes. starts to boil. Then turn off the heat so
c. Peel and cut the carrots in half. that the goulash boils gently.
Then cutting them length ways,
cut them into pieces about 2.5 7. Putting a lid onto the saucepan. Gently
cm long. cook until the vegetables are cooked,
d. Pull the leaves off of the typically around 20-25 mins.
cauliflower and cut and keep the
curly florets. Dispose the tough 8. Done! Make sure to eat it straight away
stalk and leaves. while it's hot.

2. In a large saucepan, put vegetable oil, * Pour the goulash into bowls. A tip to enjoy
onion and garlic on a low heat for 5 the dish is to add a spoonful of soured cream
m in u t es. or natural yogurt, a sprinkle of paprika and a
parsley leaf!
3. When the onions are soft, sprinkle both
the paprika and flour on them. Stir it Goulash is a common
well. stew that originated from
medieval Hungary.
4. In a heatproof jug, pour 600ml of boiling Goulash is now the
water onto the veggie stock cube. Stir national dish and symbol
the mixture until the stock dissolves. of Hungary!

27

Ju ice/ Sm oot h ies

Aam Ras M an go Ju ice: Lych ee an d Dill Ju ice: Ch ild Fr ien dly Pu n ch :

Servings: 4 Servings: 1 Servings: 4

Time: 12 minutes Time: 10 minutes Time: 20 minutes

---------------------------------------- ---------------------------------------- ----------------------------------------

In gr ed ien t s; In gr ed ien t s; In gr ed ien t s;

- 500g mango pulp - 250g lychees - 1/2 lemon (juiced)

- 1 tsp cardamon powder - 1 lime (juiced) - 500ml orange juice

- 1 tsp powdered sugar - a few springs of dill - 500ml mango juice

- 1 tsp water - 4-5 ice cubes - 500ml apple juice

- 30ml lime juice St ep s: - 400ml sparkeling
- 20g chaat masala powder lem on ad e
- 5g crushed cumin 1. Peel and de-seed the - 250g mandarin segments
- mint leaves (to taste) lychees. Then place them in (drained)
a blender along with the - optional: pinch of black
St ep s: juiced lime, some dill (to pepper
1. Mix all the ingredients taste) and 2 ice cubes for a
and add enough water and few seconds. St ep s:
sugar to meet your desired 1. Stir together all of the
taste (sweetness) and 2. Put the mixture into a ingredients in a large jug or
co n sist en cy. glass and top it with the bowl.
2. Chill and serve with remaining ice cubes (2-3) 2. Add some ice cubes to
garnish (mint leaves). and garnish with a single serve this awesome chilled
spring of dill. punch!

Optional: can be served
with cut up fruit.

28

Ju ice/ Sm oot h ies pt . 2

Passion f r u it Lim e Cr u sh : M an go Sm oot h ie w it h Ru by Gr apef r u it an d
Servings: 4 x 250ml glasses Fr esh Ber r ies: Lem on Sor bet Fizz
Time: 10 minutes Servings: 4 x 250ml glasses Servings: 4 x 250ml glasses
---------------------------------------- Time: 10 minutes Time: 5 minutes
In gr ed ien t s; ---------------------------------------- ----------------------------------------
- 1/2 cup (125g) In gr ed ien t s; In gr ed ien t s;
passionfruit pulp - 2 (800g) fresh mangoes - 2 cups (500ml) ruby
- 3/4 cup (185 ml) lime juice (peeled and seeded) grapefruit juice
cordial - 1/2 cup (125ml) milk - 1 cup (250ml) soda water
- 3 cups (750 ml) ginger ale - 1 cup (250ml) buttermilk - 1 tbs caster sugar
- crushed ice - 1 tbs caster sugar - 4 scoops lemon sorbet
- 2 scoops of mango gelati
St ep s: or sorbet St ep s:
1. Combine the pulp, - 50g blueberries 1. Combine the juice, soda
cordial and ginger ale in a water and sugar in a jug.
jug. Mix well. St ep s: Ref r iger at e.
2. Pour into glasses filled 1. Place the mango, milk, 2. Once it is time to serve;
with crushed ice. Serve buttermilk, sugar and gelati pour into chilled glasses
im m ed iat ely! in a blender and blend until and top with a scoop of
sm oot h . lemon sorbet.
2. Pour into chilled glasses
and serve garnished with
the blueberries.

29

Ju ice/ Sm oot h ies pt .3

Ch ocolat e Pow er h ou se Gr een Sm oot h ie Peach y M an go Sm oot h ie
Sm oot h ie Servings: 4 Servings: 4
Servings: 4 Time: 5 minutes Time: 5 minutes
Time: 5 minutes ---------------------------------------- ----------------------------------------
---------------------------------------- In gr ed ien t s; In gr ed ien t s;
In gr ed ien t s; - Lovely Greens Smoothie: - 1 cup Peaches
- 1 cup Coconut Milk - 1 cup Pineapple - 1 cup Mangoes
- 1 scoop Chocolate Protein - 2 cups Spinach - 1 Banana
Powder - 1/2 cup Grapes - 1 cup Orange Juice
- 1/2 cup Blueberries - 1 1/2 cup Orange Juice - 1/4 teaspoon Turmeric
- 1 cup Spinach -1 Banana - 1/4 teaspoon Ginger
- 1 Banana - Ice
- 1 Tablespoon Almond St ep s:
Bu t t er St ep s: 1. Place all ingredients in a
- Ice 1. Place all ingredients in a blender and blend until
blender and blend until sm oot h .
St ep s: sm oot h . 2. Pour into glasses and
enjoy!

1. Place all ingredients in a 2. Pour into glasses and
blender and blend until enjoy!
sm oot h .

2. Pour into glasses and
enjoy!

30

Sou r ce Docu m en t in g:

Het Grote Kookboek voor Kinderen met recpeten uit de hele wereld by Deri Robins and Charlotte Stowell
- ISBN: 90-206-9509-6

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h t t p s:/ / f ood .n d t v.com / r ecip e-lych ee-an d -d ill-ju ice-840727
h t t p s:/ / f ood .n d t v.com / r ecip e-vir gin -p u n ch -258224
juices, smoothies and shakes by Periplus Mini Cookbooks

- ISBN: 978-0-7946-0575-9
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h t t p s:/ / w w w.ser iou seat s.com / r ecip es/ 2015/ 09/ n icoise-salad -r ecip e.h t m l

31

- https://www.bestrecipes.com.au/recipes/potato-rosti-recipe/0cpp1j3c
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100 Yummy Things to Cook and Eat by Usborne Publishing; Fiona Watt, Rebecca Gilpin, Fiona Patchett,
Leonie Pratt and Catherine Atkinson

- ISBN: 978-1-4095-5460-8

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